What you wear in a sauna depends on the sauna type, the setting, and any specific house rules. This guide explores what to wear in different sauna environments, which accessories are worth bringing, and answers common questions beginners may have.
Quick answer: What should you wear in a sauna?
A private sauna gives you the freedom to choose your attire based on personal comfort, from a towel or swimsuit to no clothing. In a public sauna, gym, or spa, wear a clean swimsuit or a towel wrap, and always sit on a towel. Choose loose, breathable fabrics like cotton or linen. Leave street shoes, metal jewelry, glasses, and tight or synthetic clothing outside the hot room. Check the facility's dress code first, since some saunas require swimsuits and others do not allow them.
Key takeaways
✓ The ideal sauna attire is lightweight, loose, and breathable. Depending on the setting, you can wear a swimsuit, wrap yourself in a towel, or go without clothing in a private sauna.
✓ Sit on a towel in every shared sauna so bare skin never touches the bench.
✓ Dress comfortably in an infrared sauna, where the air temperature is typically lower and many sessions take place in private settings.
✓ A wool or felt sauna hat is the one hat worth wearing. Skip cotton caps and synthetic fabrics.
✓ Never wear a sauna suit, street shoes, or metal jewelry in the sauna.
✓ House rules come first. Check the dress code at any public sauna before you go.
In this guide
- What should you wear in a sauna? Sauna attire by type
- What to wear in a traditional Finnish sauna
- What to wear in an infrared sauna
- What to wear in a steam room
- What to wear in a public sauna, spa, or gym
- Sauna accessories: towels, hats, footwear, and robes
- What not to wear in a sauna
- Sauna dress codes in Europe vs. North America
- How to dress for a sauna: preparing for your session
- Frequently asked questions
Sauna attire has a long history, dating back to ancient cultures in Scandinavia and Greece. Today the options are wider than ever, which can make it tricky for beginners to know what to wear in the sauna. Factors such as the sauna type, whether it's a shared experience, and the sauna's location all play a role in choosing the right sauna outfit.
Wearing the right sauna clothing makes a real difference to your comfort and hygiene. Read on to learn what to wear in traditional and infrared saunas, how to dress for gym and spa sessions, and what to avoid bringing inside.
What Should You Wear in a Sauna? Sauna Attire by Type
So, what do you wear in a sauna? The answer changes with the type of heat and the setting. In this section, let's talk about the common dress codes you will see in saunas today. There are some key differences between dress codes for each major sauna type. We'll also cover what to wear in a sauna to stay comfortable and follow the house rules.
What to wear in the sauna: quick comparison by sauna type
| Sauna type | What the heat feels like | What to wear | What to avoid |
|---|---|---|---|
| Traditional Finnish sauna | Very hot, mostly dry air. Humidity rises when water hits the stones. | Nothing (private or same-sex), or a swimsuit or towel wrap (mixed). A wool sauna hat is optional. | Cotton caps, synthetic fabrics, metal jewelry |
| Dry sauna | Hot, dry air with little or no added steam | Light cotton or linen, a swimsuit, or a towel wrap | Tight clothing and workout gear that traps heat |
| Infrared sauna | Cooler air. Radiant heat warms your body directly. | A swimsuit, towel wrap, or loose breathable clothes | Wet or heavy clothing, sauna suits |
| Steam room | Warm air at very high humidity | A swimsuit or towel wrap, with minimal layers | Face masks, layered clothing, jewelry, glasses |
| Public sauna, gym, or spa | Depends on the sauna type | Whatever the dress code says. Usually a swimsuit or towel, plus a towel to sit on. | Street shoes, outdoor sandals, sweaty gym clothes |
What to Wear in a Traditional Finnish Sauna
Traditionally, sauna bathing involves minimal clothing or none at all, depending on local customs. Generations of Finns have used the sauna naked, and many still do at home and in same-sex public saunas. This, however, is not the only option, and modern sauna dress codes leave plenty of room for personal comfort. Finnish sauna tradition also says that the cool-down matters as much as the heat. After a round in the sauna, many bathers jump into a lake, roll in the snow, or take a cold shower before heading back in.
Many modern Finns or Finnish expats also say that using a pool instead of a lake is fine. Die-hard Finns may say the only way to enjoy a sauna is completely naked, but treat that as tradition rather than a rule. Many places expect a sauna towel wrap or a swimsuit, and some require one.
Since traditional Finnish wood-burning saunas are often paired with a swim afterward, many people today wear a swimsuit. And since traditional Finnish saunas are often communal, it is perfectly fine to wear light sauna clothing if you aren't comfortable wearing only a swimsuit in public. Understanding the sauna dress code can help you enjoy the experience confidently while respecting local customs.
What to Wear in an Infrared Sauna
Although infrared saunas can feel just as warming as conventional wood-burning saunas, the way they produce heat is fundamentally different. Infrared panels in the walls emit radiant heat that warms your body directly, while the air stays cooler than in a traditional sauna. Since infrared heat reaches your body through radiation, wearing less clothing allows more of it to reach your skin directly. Understanding what to wear in an infrared sauna can help you get the most comfort from your session.
Here's one way to look at it. Dressing minimally in an infrared sauna allows your body to absorb more of the sauna's radiant heat. However, that doesn't necessarily mean that you'll get the most out of your experience. Ultimately, comfort matters more than your choice of sauna attire, as long as you avoid overheating. It's perfectly acceptable to wear a T-shirt along with a swimsuit if that's your preference. But keep a close eye on your comfort, as overheating can still happen in a small cabin, especially during longer sessions.
Infrared saunas are not paired with a swim quite like traditional saunas are, so there is less of an expectation for you to wear a swimsuit. Many people wear just a thin sauna towel wrap, loose cotton shorts, or a cotton tank top while using infrared saunas. The good news is that many infrared saunas are private. There is little chance of being the only one wearing swim trunks. Skip clothes that are already wet, heavy fabrics, and sauna suits, since they trap heat and sweat against your skin.
What to Wear in a Steam Room
Steam rooms usually have very specific dress codes depending on what type of steam room you are using. A Turkish hammam, for example, may hand you a cotton wrap called a peshtemal and ask you to wear it. This is usually because the hammam has a multi-step bathing ritual that includes a steam room. In general, however, steam rooms have a dress code similar to that of a wood-burning sauna.
Since steam rooms are incredibly humid and make users sweat heavily, wearing less clothing is your best option. Most steam room users wrap a towel around their bodies and enter the room like that. But it is understandable if that feels too exposed. There is nothing wrong with wearing a swimsuit in a steam room, even under a towel. But the more layers and fabric you wear, the more likely you'll overheat or get uncomfortable from the moisture.
Some spas and clubs, especially in Europe, expect guests to use the steam room nude, so check the rules before you go. When going to a steam room, be certain to bring a swimsuit, a change of clothes, and a towel if the facility does not supply one.
What to Wear in a Public Sauna, Spa, or Gym
When using a sauna at a gym or spa, it's important to follow both general sauna etiquette and the specific dress code of the establishment. In your private sauna, your primary concerns should be your own comfort and cleanliness. While those are still important in public saunas, you need to be more mindful of others. For example, in public saunas at your local gym or spa, it's best to start with the most modest option for sauna attire and work your way down from there. This likely means packing a swimsuit and a sauna towel in your gym bag, just in case.
If you are using a traditional sauna at a spa, set by the facility. A few simple precautions will also keep the experience clean and comfortable.
First, always sit on a sauna towel. Your towel should fully cover the area where your body and legs meet the bench, especially in spas where many people sit on the same bench throughout the day. Wooden benches absorb sweat and can harbor germs, and poorly maintained ones can develop mold. While spa staff will try to keep their saunas clean, taking personal precautions is also important.
In a private sauna, you have greater freedom to choose whatever attire feels most comfortable. You can wear a swimsuit, wrap yourself in a towel, or enjoy the session without clothing if you prefer.
Sauna Accessories: Towels, Sauna Hats, Footwear, and Robes
The right sauna accessories make every session cleaner and more comfortable, whether you use a public sauna or your own.
Footwear. A key part of the spa sauna dress code is wearing sandals that cover the entire sole of your foot. While it's acceptable to skip footwear when using your own sauna, in public spas, cleanliness is a concern. Even the tidiest spas can have wet, well-used floors in changing rooms and showers. To stay comfortable and avoid overheating, it's best to go barefoot while inside the sauna. However, when walking around the spa facilities, use comfortable sandals. Just be prepared to take them off before entering the sauna. The heat inside the sauna makes plastic sandals uncomfortable, so it's best to leave them outside.
Sauna towels. A towel is the one sauna accessory you should never skip. Bring a large bath towel to sit or lie on and a smaller hand towel to wipe off sweat. Thick cotton terrycloth absorbs well and holds up to frequent washing, which is why the Harvia Bath Towel and the Harvia Red Sauna Hand Towel work well as a pair. If you prefer a lighter towel that dries faster, a waffle cotton option like the HUUM OVO Sauna Towel Set is another good choice.
Sauna hats. A wool or felt sauna hat is a classic Finnish sauna accessory. It shields your head and hair from the hottest air near the ceiling, which can make the upper bench more comfortable. Wool and felt insulate far better than cotton or synthetic caps, which is why they are the only hats commonly worn in the sauna.
Robes and cover-ups. A cotton robe is handy between rounds, during your cool-down, or for walking through a spa. The HUUM Kimono Sauna Robe, made from OEKO-TEX cotton, is one example.
You can browse the full range of sauna accessories, including buckets, ladles, and thermometers, to round out your setup.
What Not to Wear in a Sauna: Clothes and Items to Avoid
While saunas are often quite good at laying out exactly what you should wear while using their facilities, there is often less information on the opposite: what you shouldn't wear. Many kinds of clothing aren't suitable for sauna use and should be avoided.
Never wear a sauna suit in a sauna
Sauna suits, also called sweat suits, are made from vinyl or rubberized fabric that stops sweat from evaporating. A U.S. Centers for Disease Control and Prevention report on heat-related deaths among college wrestlers found that vapor-impermeable suits "decrease evaporative and convective heat loss", raising body temperature in hot conditions. Wearing one inside a sauna stacks that risk on top of the heat, so leave sauna suits out of the sauna entirely.
What Not to Wear in a Traditional Sauna
For a traditional sauna, certain clothing items are best skipped for comfort and safety. Start with everyday hats. Baseball caps, beanies, and cotton or polyester hats hold sweat against your head and can feel stifling in the heat. Just like you wouldn't wear shoes or socks in a sauna, an ordinary hat usually makes the experience less comfortable.
There is, however, one exception to the hat rule: the traditional Finnish sauna hat, or saunahattu. Made of wool or felt, a sauna hat helps protect your head from the hottest air near the ceiling, unlike cotton or polyester hats. If you're interested in trying a wool sauna hat, look for 100% wool or felt and a loose fit. Be sure to ask your spa or sauna facility if wearing a sauna hat is permitted in their sauna.
Since traditional saunas are typically much hotter than other types of saunas, it's essential not to wear anything that traps heat against your skin. This includes items such as long-sleeve shirts, workout leggings, or sauna sandals that cover too much of your feet. In a traditional sauna, more skin exposure to the heat helps create a more enjoyable experience.
What Not to Wear in a Steam Room
One of the risks in a steam room stems from wearing the wrong items. Face masks are a good example. In a steam room, the damp air can make a mask stick to your face, which makes it harder to breathe comfortably.
Additionally, steam rooms cause the body to sweat heavily, and the heat can make fingers and wrists swell slightly. Though this isn't typically a major issue for clothing, small accessories like rings or tight bracelets may become uncomfortable or difficult to remove after a long session. It's best to leave these items outside the steam room.
What Not to Wear in a Public Sauna
In public saunas, certain clothing choices should be avoided. As with traditional saunas, it's best to skip everyday hats, since they can retain heat and make the experience less comfortable. More importantly, you should never wear outside shoes or sandals into a public sauna. Even sandals you've worn outdoors should not be used inside the sauna. Once footwear comes into contact with surfaces like sidewalks or gym floors, it picks up more germs than you may realize. Tracking that dirt into a shared sauna affects everyone who uses it. Sweaty gym clothes are another item to skip, so change out of your workout gear and shower before you go in.
To maintain proper hygiene, keep a pair of sandals just for sauna and spa areas, and wash them regularly. By following this practice, you're not only protecting yourself but also showing respect for the public sauna facilities and others who use them.
Can You Wear Jewelry or Glasses in a Sauna?
While it's not strictly related to clothing, wearing sunglasses or metal jewelry in a traditional sauna can cause discomfort. Glasses heat up in the hot air and can leave red marks where they rest on your face, and lenses tend to fog when you step in. Metal jewelry absorbs heat too and can feel hot against your skin. The heat in the sauna and the increased blood flow can make anything pressed against the skin feel sore. Wearing heavy metal jewelry, a watch, or any other accessory that rests directly on the skin for too long in a sauna may result in marks or irritation. Leave them in your locker, or take them off before you enter the hot room.
Sauna Dress Codes in Europe vs. North America
What should you wear in a sauna outside your home country? There are interesting differences in sauna customs depending on where you plan to enjoy your sauna session. In much of northern and central Europe, nude sauna bathing is common. In Germany and Austria, many public sauna areas are textile-free, which means swimsuits are not allowed in the sauna itself and guests sit on a large towel instead. However, specific sauna dress codes vary depending on the rules of the sauna facility.
Finland itself is more flexible than many visitors expect. Helsinki's official visitor guide notes that at most mixed public saunas in Helsinki, you can wear a swimsuit or wrap yourself in a towel, while swimsuits are not worn in the same-sex saunas at public pools. The same guide asks everyone to shower before entering the sauna. Showering first is a standard rule at public saunas across Europe, and some facilities ask you to shower without a swimsuit.
In North America, sauna customs tend to be more modest. Most gym, hotel, and spa saunas in the United States and Canada expect a swimsuit or a towel wrap, and nudity is usually limited to same-sex locker room saunas or clothing-optional facilities. Bathhouses and Korean-style spas often set their own house rules, so check before you visit.
How to Dress for a Sauna: Preparing for Your Session
When it comes to how to use a sauna, it's fairly easy to get it right. Before your session, keep a few tips in mind. A common mistake is leaving essentials behind, such as sauna sandals or suitable attire, particularly when the facility requires swim trunks. Above all, your own comfort should be the top priority. If wearing a thin T-shirt or light sauna clothing makes you feel more at ease, you won't miss out on the sauna experience by doing so.
Your sauna packing checklist
Final Takeaway: What to Wear in the Sauna Comes Down to Three Rules
Choose minimal attire that feels comfortable while following the sauna's house rules. Choose breathable natural fabrics, and always bring a towel to sit on. Leave sauna suits, street shoes, and metal jewelry outside the hot room.
Frequently Asked Questions About What to Wear in the Sauna
Can you wear clothes in a sauna, and should you?
Yes, you can wear clothes in a sauna, and in most public saunas in North America you should. The appropriate attire depends on the setting and its dress code. In a private home sauna, many people go nude. In gyms, spas, and mixed public saunas, a swimsuit or towel wrap is the norm. Keep your sauna clothes minimal and breathable so you stay comfortable.
What are you supposed to wear in a sauna?
Proper sauna attire is whatever the facility's dress code allows, kept clean and minimal. For most public saunas, that means a swimsuit or a towel wrap, plus a towel to sit on. In Finnish same-sex saunas and German textile-free saunas, nudity is expected and swimsuits may not be allowed.
What should a woman wear in a sauna?
The best sauna clothes for women are a one-piece or two-piece swimsuit, a towel wrap, or a loose cotton tank top and shorts. Many women prefer a sauna wrap or kilt with a secure fastening, as it stays in place while moving between benches. Tie long hair up or cover it with a wool sauna hat, and skip makeup and heavy lotions, which can run in the heat.
Can you wear a sauna suit in a sauna?
No. A sauna suit, or sweat suit, is made from vinyl or rubberized fabric that stops sweat from evaporating and traps heat against your body. Inside a hot sauna, that can raise your body temperature quickly and increase the risk of heat illness and dehydration. Many gyms and spas do not allow them.
What is the one essential item I need to bring to any public sauna session?
The most essential item is a towel. It helps maintain hygiene, provides a comfortable barrier between you and the bench, and can also be used to sit or lie on during your session.
Can you wear your regular workout gear or athletic shorts in a sauna?
No, regular workout clothes or athletic shorts are not recommended. They can trap heat and make you feel uncomfortable. Synthetic fabrics also hold sweat and odor, and sweaty gym clothes bring bacteria into a shared space. Change into a swimsuit or towel wrap instead.
What should you wear in a dry sauna?
Minimal clothing or a thin towel wrap is best in a dry or traditional sauna. This allows more skin exposure, letting your body feel the heat evenly while remaining comfortable. Natural fibers like cotton and linen work best in dry heat, and a wool sauna hat helps if the upper bench feels too hot on your head.
What do you wear in a steam room?
In a steam room, you can wear a swimsuit or a towel wrap, depending on the facility's rules and your comfort level. If you don't own a swimsuit, a towel wrap from the gym or your own towel works fine.
How do you dress for a public sauna or spa?
For a public spa sauna, wear a towel wrap or swimsuit, bring an extra towel to sit on, and follow the facility's dress code and hygiene guidelines. Shower before you go in, and wear clean sandals in the changing and shower areas.